WOD: Monday, 7 December 2015
Foam Rolling & Basic 4 Stretching
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
500m Row, choose between max effort or technique training.
Max effort athletes go first, so they have some recovery time before the Strength/Skill part.
Seal Roll – Bridge – V-Up Complex (10 reps)
Front Squats @ BW for max reps
(Warm Up. Then you have 1 attempt at max reps. You can rest as long as you want with the bar in the front rack position)
Beginners: 50% BW
Strict Ring Dips
Kipping Ring Dips
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
2000 – Athletic Movement
Don’t forget to sign up for your classes!